Saturday 16NOV13

Reminder: All regularly scheduled WODs are canceled today for the Kendrick Farris event. 

So then, what are you going to do today with your fitness? Well why not enjoy the weather before winter really sets in! Try the workout below on for size, taken from NCLAB. If you try it out please post your experience to the FB comments box below! 🙂

“Hustlin’” 600m w/ 300m jog recovery 400m w/ 200m jog recovery 800m w/ 400m jog recovery 200m w/ 100m jog recovery 1 min additional rest 600m w/ 150m walking recovery 400m w/ 100m walking recovery 800m w/ 200m walking recovery 200m w/ 50m walking recovery 1 min additional rest 600m w/ 1:1 (work to rest) passive rest 400m w/ 1:1 (work to rest) passive rest 800m w/ 1:1 (work to rest) passive rest 200m w/ 1:1 (work to rest) passive rest Workout Description: This workout is programmed to address 3 different types of recovery. The key to a successful workout is the selection of a proper interval pace for the opening round. The interval pacing and recovery durations should be consistent from round to round. The ratio of work to rest will be 1:1 for the jog recovery, walk recovery, and passive rest. Workout Example: I would recommend a 5:30 miler to target a 1:28-1:30/400m pace for this 7500m workout. The rest would equal the same 600m @2:15, 400m @1:30, 800m @3:00, 200m @0:45 duration. That said, your 1st round 600m interval would be completed in 2:15 and the jog recovery would be completed in 2:15. Your 2nd round 600m interval would be completed in 2:15 and your walk recovery would be completed in 2:15. And yes…. your 3rd round would follow the same pattern. [fbcomments]